Monday, 12-5-16

Strength 3×10 Deadlift Must be unbroken WOD 18 min AMRAP 500m Row (400m Run if you want) 21 KBS 53/35 12 Pull-up

Strength/Skill – Clean High Pulls Two rounds of: AMRAP in 2 minutes of: Power clean, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Front Squat, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Shoulder to overhead, 135#/95# Rest two minutes before 2nd round; combine reps from both rounds and total for…

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible

Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″

How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…

Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/Skill – Front…